KZhead

Seniors: 3 Simple Exercises that improve leg strength

Balance Rehab by Doug Weiss, PT, DPT
2024 ж. 7 Мам.
1 472 213 Рет қаралды
Жүктеу

These three simple exercises can increase your leg strength quickly.
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Learn more at www.neurolasticinstitute.com

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  • I am 89 yrs old . My legs atrophied after 6months bed rest as a child. I have found these exercises a true Godsend. I’m back to walking heal to toe, not shuffling along and these exercises were doable! Thank you, thank you!

    @donnakitchen6739@donnakitchen67397 ай бұрын

    • 11.47pm very very good. I will try these three exercises. Thank you.

      @francesmonks8814@francesmonks88145 ай бұрын

    • Thank you! 🕊❤️🙏❤️🕊

      @kathyallman6178@kathyallman61785 ай бұрын

    • 6:00 ​@@kathyallman6178

      @gsnmaller875@gsnmaller8754 ай бұрын

    • Will try out n see how it works for me.thank u doc.

      @gsnmaller875@gsnmaller8754 ай бұрын

    • I really need this exercise.

      @user-ux8kc6ne3u@user-ux8kc6ne3u4 ай бұрын

  • What a lovely restful voice you have and your exercises are really helpful for me at 82 years of age. Thank you

    @caroldonaldson8452@caroldonaldson84525 ай бұрын

  • When I do my body- scan meditation I've started to say "nonexistant calf muscle" . I groan remembering how strong it was when I did ballet .So : STOP ! Go back to this video . As a nurse, I say I haven't found a better rehab physio programme than yours on the internet, and boy are there a lot to choose from . At 84, I thank you for such practical advice, and SINCERE encouragement.

    @nancygaston4095@nancygaston40957 ай бұрын

    • Thank you! I appreciate that.

      @neurolasticinstitute424@neurolasticinstitute4247 ай бұрын

    • I don’t know what physio program you’ve tried before, but physio definitely teach these exercises to patients.

      @decentchan7115@decentchan71155 ай бұрын

  • not just for the elderly.. this has helped me immensely.. thanks! gotta dig the Doug.

    @rickyelvis3215@rickyelvis3215Ай бұрын

  • We are doing 2 of the 3 exercises with our 97 year old father. He does reps 5 of the chair squats with the lift chair slightly elevated. He’s been doing them for a month or so. We also do 10 reps of the toe-heal lift. Hoping he will have continued mobility for the remainder of his life.

    @hmmm..2733@hmmm..27335 ай бұрын

    • Thank you for sharing!

      @neurolasticinstitute424@neurolasticinstitute4245 ай бұрын

    • ​@@neurolasticinstitute424😊😊😊😊😊😊😊😊😊😊

      @marywallace8555@marywallace85554 ай бұрын

    • Thanks

      @Nangakantor@Nangakantor4 ай бұрын

    • I am 87 years old, I am going to try this exercise I have been doing the chair it has done wonders for me. Thank you Thank you!

      @user-ux8kc6ne3u@user-ux8kc6ne3uАй бұрын

    • Nice and informative

      @SKGhosh-ei7nf@SKGhosh-ei7nf21 күн бұрын

  • I am from India and I am 73(male). Thanks for your tips. Somehow I have been doing these exercises without any prior knowledge for quite some time.However after seeing your video and the commentry I think I must share it with others.

    @user-vx4hp4nz1u@user-vx4hp4nz1u4 ай бұрын

  • I am suffering fm stiff legs, despite having tried various exercises no effect atall. Now from tonight will start your method of exercise.... Pray it helps me.

    @hamidadurbar6016@hamidadurbar60164 ай бұрын

  • Love the pillow chair squats at the sink, progressing from 2 arms, to single arm, to no arms, then remove one of the pillows and start the progression again !!

    @yourstylefitnessandhealth@yourstylefitnessandhealth6 ай бұрын

  • Nice to see someone who cares about the elderly not just geared at the younger generation❤ thanks for the great information ….I’m walking at least 6 miles a day use a weighted vest to help my bone density I’m senior , you just have to keep moving so important !! Keep going stay strong❤

    @toriwolf5978@toriwolf59787 ай бұрын

    • Absolutely!!

      @neurolasticinstitute424@neurolasticinstitute4247 ай бұрын

    • ​@@neurolasticinstitute424d😂

      @johnfoley7874@johnfoley78747 ай бұрын

    • 2:35 2:35

      @user-ez6wg9zj8b@user-ez6wg9zj8b7 ай бұрын

    • 2:35 2:35

      @user-ez6wg9zj8b@user-ez6wg9zj8b7 ай бұрын

    • 6 Miles a day WOW that is an achievement

      @rosegombos2120@rosegombos21207 ай бұрын

  • Im currently going to PT to strengthen my muscles for better walking. These three exercises are among the ones I do.

    @Carolmaizy@Carolmaizy7 ай бұрын

  • Excellent exercises especially for my elderly mum, I find other channels don’t take into consideration the frailty of some of our older population thank you for doing so, she may be 90 but she wishes to stay independent as long as possible, a fall due to atrophy could impact that exponentially, I’ll keep her company doing the exercises too!

    @Diana-007@Diana-0075 ай бұрын

    • Thank you and I hope it helps her!

      @neurolasticinstitute424@neurolasticinstitute4245 ай бұрын

    • You are a wonderfully thoughtful and helpful daughter. Kudos to you and your fortunate Mom.

      @maijashelley9318@maijashelley9318Ай бұрын

    • @@maijashelley9318 that is very kind, thank you.

      @Diana-007@Diana-007Ай бұрын

  • Thank you Dr. for let us know how to exercise in our golden years! You are so explicit in the exercises, please keep sharing your knowledge with us.⭐️

    @churchreceptionist5511@churchreceptionist55117 ай бұрын

  • Thank the Lord I found this! Starting today.

    @AmericaCirclingTheDrain@AmericaCirclingTheDrain5 ай бұрын

  • I really appreciate the way u carefully advise seniors like us. Because we got to be more careful in exercises!!! 🙏 🙏 🙏 🙏

    @umaagnihotri9386@umaagnihotri93866 ай бұрын

    • So nice of you

      @neurolasticinstitute424@neurolasticinstitute4246 ай бұрын

  • I am 80 years old with Parkinson’s, and I’ve had PARKISONS for seven years now. Your exercises are very very helpful. Thank you very much.

    @barryjacobsen4339@barryjacobsen43398 ай бұрын

    • Husband is now 85yrs old, Parkinson's diagnosed about 2yrs ago, I'd been mentioning to his Dr. for over 2yrs. Just wasn't the same, a jogger since HS . Have PT now and he finally realizes it's all up to him! Nothing will get better only slower digression I guess but we keep on going. God Bless

      @marciapawlowski9886@marciapawlowski98868 ай бұрын

    • ​@@MoonSpinnersi999 I 99

      @MrCharchol@MrCharchol8 ай бұрын

    • ​@@marciapawlowski98860

      @ranivakil2338@ranivakil23387 ай бұрын

    • ​@@marciapawlowski9886😅😅

      @johnbaker5451@johnbaker54517 ай бұрын

    • ​@@marciapawlowski98865:43

      @johnbaker5451@johnbaker54517 ай бұрын

  • wisdom and experience. thank you dr. doug

    @cliftontorrence839@cliftontorrence8395 ай бұрын

  • I have MS and I'm going to do these exercises to build up my legs, before I lose the strength in them. Thank you so much.

    @sharonloiterton4310@sharonloiterton43107 ай бұрын

  • I am 89 with atrophied legs from prolonged bed rest as a child.. I started the leg exercises each morning as my coffee browed. It has helped immensely! I now can walk across a room without holding on furniture toe,heal! No more shuffling. Thank you, thank you!!!

    @donnakitchen6739@donnakitchen67393 ай бұрын

  • There are many exercise vids for seniors on KZhead. I find yours to be the most helpful and user friendly. Thank you, Dr. Doug.

    @MrRezillo@MrRezillo8 ай бұрын

    • Thank You I Truly appreciated your information

      @rosegombos2120@rosegombos21208 ай бұрын

    • Thank you!

      @neurolasticinstitute424@neurolasticinstitute4248 ай бұрын

    • I am not able to do 3 sets at one go. So I break them up into 1 set at a time.What do I do?

      @sabithaps8343@sabithaps83437 ай бұрын

  • I am 60 and used to lift weights all my life. Now it's so hard to go to my warehouse job and lift, bend and stand for any length of time. Too much detailed PT videos. Yours is simple and detailed. Thanks doc. God bless you

    @jamesgilmore1684@jamesgilmore16847 ай бұрын

    • Thank you!

      @neurolasticinstitute424@neurolasticinstitute4247 ай бұрын

  • I was working with a physical therapist because I felt weak and she had me doing some really extreme exercises to strengthen my legs using weights, Step Up and specifically sit to stand. She also had me doing some squatting exercises using the exercise ball against the wall and additional sit to stand exercises at home. After about 12 sessions with her I developed patellafemoral pain syndrome in both my kneecaps. I ended up getting cortisone shots in both my knees, which did not provide any pain relief. Then I had Synvisc shots in both my knees. That cost me 600.00 copay . The synvisc may have helped a little. Now I have this pain to deal with on a daily basis I am 72 years old I never had any knee problems in my whole life. I would be careful with the sit-to-stand exercises but the other two exercises look like they would be helpful. This proves that you just have to be careful when you start doing exercises, even when you're working with a professional therapist.

    @peggyribaudo4361@peggyribaudo43614 ай бұрын

    • These are simple and effective 3xercises.

      @angadsingh8639@angadsingh86394 ай бұрын

  • Short, clear and effective video. Thank you for explaining the exercises. Starting today!

    @isabelcordero3557@isabelcordero35578 ай бұрын

    • Glad it was helpful!

      @neurolasticinstitute424@neurolasticinstitute4248 ай бұрын

  • I’ve always been strong in the legs, however I’ve had back and knee injuries that’s set me back. I’m going to do these exercise to get my strength back in my legs. I’m 77 and it’s only going to get worse, if I don’t do exercise. These look very doable, thank you for thinking of us oldies. 😉

    @wendyhannan2454@wendyhannan24544 ай бұрын

  • THANK YOU VERY MUCH. THESE EXERCISES WIL HELP MANY OF THOSE BETWEEN 70 TO 80. I AM WITH STRONG ENOUGH LEGS. EVEN THEN I WOULD LIKE TO DO THESE ECERCISES ACCORDING TO YOUR ADVICE. 👍😎👍

    @saeedkaukab1791@saeedkaukab17915 ай бұрын

  • I had posterior tibial tendonitis for over a year. With exercises and shoe insert from my physio I was able to walk correctly and without pain again. I am doing these exercises as a way to keep up my mobility. Thank you.😊

    @janetbransdon3742@janetbransdon37423 ай бұрын

  • Very good advice.simple straight to the point explanation. Thanks a lot

    @subhashp.s.5658@subhashp.s.56588 ай бұрын

  • Thank you so much. I am definitely going to do these exercises!

    @junemoore8750@junemoore87507 ай бұрын

  • Thank you so much Doctor 🙏🙏 I will start doing it because I am going through the same problem.

    @Mr551955@Mr5519558 ай бұрын

  • I am 77 and need my leg strength to help with my 81 year old hubby. I have added this to my routine. I find these very doable. Thank you for such a useful tool. ❤

    @wwade41208@wwade41208Ай бұрын

  • Thanks so much for your education on these exercises. I will start doing it.God bless you.🙏

    @marygamanga6625@marygamanga66254 ай бұрын

  • Thank you Doug. Very informative- have subscribed.

    @marilynmouton9818@marilynmouton98188 ай бұрын

  • I’m a younger senior (68), but I have weak legs. Definitely going to do these starting tomorrow (it’s 3am now). Thank you!

    @HeronCoyote1234@HeronCoyote12344 ай бұрын

    • I'm a slightly older senior. (69) I really hope you did start and hoping you made further progress. These are great movements that can make your day to day life so much better. I'm fighting old age 1 rep at a time. Going down swinging. Remember: _Strength is never a weakness_ _Weakness is never a strength_ The number 1 metric for successful old age survival is muscular strength. You can make strength gains at any age, just have to take that 1st baby step and commit to adding more baby steps every day.

      @Mr._Fit_Atheist@Mr._Fit_Atheist3 ай бұрын

  • Thank you for the encouragement to go slowly and deliberately - this is the hardest thing and I very much appreciated your clear explanation.

    @dillonscott227@dillonscott2274 ай бұрын

    • Glad it was helpful!

      @neurolasticinstitute424@neurolasticinstitute4244 ай бұрын

  • Thank you for this. I am definitely going to do these!! I don’t have that condition but I feel as though I’ve lost a bit of ground when walking.

    @trishspinazola287@trishspinazola2878 ай бұрын

  • I am so happy, thank you so much for your good excercise.

    @BinsarHutabarat-gf9yu@BinsarHutabarat-gf9yu8 ай бұрын

  • Dear doctor thanks for your informative video.I am Senior and had undergone full torn Achilles tendon surgery 7 months ago. Now almost recovered. Since i was on bed the Ortho advised after removal of cast bandage, to walk with crutch for 3 months to gain confidence in walking. I learnt many more things from you like atrophy etc. Appreciate your kind advices.

    @ajaykumara7158@ajaykumara71585 ай бұрын

    • O

      @KalyanasundaramSubramanian@KalyanasundaramSubramanian3 ай бұрын

  • Great video Doug! Very helpful information that can help many people! My favorite is the sit to stand!

    @MovewithDrMike@MovewithDrMike8 ай бұрын

    • Thank you, Sir.

      @neurolasticinstitute424@neurolasticinstitute4248 ай бұрын

    • ​@ne 1

      @ShirleyBester-ox3yr@ShirleyBester-ox3yr4 ай бұрын

  • Thanks for uploading this video. It is meant for me. I am 79. Best regards

    @syedsayeedurrahmanzaini4221@syedsayeedurrahmanzaini42218 ай бұрын

  • Thanks ever so much for your valuable exercises! God Bless!

    @nwetyinwin3788@nwetyinwin37886 ай бұрын

  • This is just the advice I needed. Thank you so very much😊

    @abchappell01@abchappell018 ай бұрын

  • Thank you for your help to us Seniors 👍🙏

    @romeoalviar1164@romeoalviar11643 ай бұрын

  • This is exactly what I’m looking for. I have RA n in wheelchair n got lazy. Thank you.

    @claramarone5510@claramarone55105 ай бұрын

  • Thanks so much for this!

    @lauralang2677@lauralang26778 ай бұрын

  • THANQ so.much Dr.This surely has given me inspirations to many simple exercises.

    @user-ot6jc2vm9g@user-ot6jc2vm9g7 ай бұрын

  • Very informative indeed. Thank you for sharing

    @ritarodrigues802@ritarodrigues8028 ай бұрын

  • Good Job. Thanks for uploading the video.

    @naimtv6606@naimtv66062 күн бұрын

  • When you say do it for five minitus i do it for 7 minitus and i am glad to say that it made difference this is girish bapat from pune india thanking you

    @GirishBapat-mq8gr@GirishBapat-mq8gr8 күн бұрын

  • Thank you Dr.😊

    @meenanair8312@meenanair83128 ай бұрын

  • I am so happy to find this video.. He is so reassuring informed encouraging and realistic as to what is achievable as one gets older. Thank you so very much for sharing this knowledge.

    @lindaroodt8222@lindaroodt82222 ай бұрын

  • Very useful video, many thanks

    @gaurav2009june@gaurav2009june8 ай бұрын

  • Thank you. Recovering from Statin induced muscle loss. To the point of being bed ridden in December and January. Your videos have helped me so very much.

    @DCross-kh9px@DCross-kh9px8 ай бұрын

    • Am curious- how do you know your muscle weakness is statin induced ? Blood test ? Best wishes on your recovery ! Regards !

      @stevekeller3643@stevekeller36438 ай бұрын

    • Because I quit taken the statin in August last year. I have Rheumatoid Arthritis and my body was fighting itself and all the heart meds they put me on. I did a lot of searching for answers in the Rheumatoid Arthritis FB groups and you tube groups and came across a post that described all my symptoms and muscle loss and how it all started. I started taken Qunol CoQ10 once a day. After 3 days I could tell I was finally feeling better. By February of this year I could sit up in bed, I could use a rolltator to walk and get around I could stand up and actually make my meals. It's September and I can now walk without a rolltator. I can get in and out of my truck. I can go to my Doctor's appointment by my self. I can step up or down without holding on to anything. I can stand and shower without help. My balance is back.

      @DCross-kh9px@DCross-kh9px8 ай бұрын

    • ​@@stevekeller3643ooo.😅

      @faridanotowidjojo5819@faridanotowidjojo58198 ай бұрын

    • An old friend back home who is a cardiologist looked at my blood work and said there was no need for the statin I was on. I'm stopping them and feel that my GP will just shrug if I tell her that ,since she thinks I'm just being nursey nursey again. Ah well, back to the brilliant advice from this site 👏👏👏🙏

      @nancygaston4095@nancygaston40957 ай бұрын

    • Your video gives very effective and easy to do exercises. Thank you.

      @upalipannila3398@upalipannila33985 ай бұрын

  • GRATTIS bäste dr.Doug för dina enkla och mycket effektiva övningar till medelålders och äldre människor ⚘ TACK ATT DU FINNS ! Många hälsningar från Stockholm🇸🇪🇸🇪🇸🇪

    @hygia86tesla58@hygia86tesla584 ай бұрын

  • Thank you for your advice

    @abdulrafay1711@abdulrafay17118 ай бұрын

  • It's great that you introduce this kind of exercise I'll try it I'm 75 yrs old sometimes I feel leg pain while walking

    @linafloralde@linafloralde7 ай бұрын

    • Bless you~

      @checkmecare@checkmecare5 ай бұрын

  • Loved your illustration same time you’re explaining the movement you’re explaining the exercise benefits thank you please do the movement on people who are using the cane and the walker most people lost the proper posture. Thanks

    @melborromeo9838@melborromeo98384 күн бұрын

  • Love and regards from Calcutta, India. 😊

    @ashisghosh1032@ashisghosh10328 ай бұрын

  • Thank you Doug 🙏🏼💞! My husband has been laid up for 3 months ! Not totally, but certainly not himself! He is going to PT IN A COUPLE OF WEEKS, but this will get him started in the right direction 😘😘😘😘! Thanks again 🙏🏼💞😇

    @susanbritton-giza5054@susanbritton-giza5054Ай бұрын

  • Thank you, Doug for your good advice to have stronger legs. 👍😊

    @asparagus4873@asparagus48737 ай бұрын

  • Fantastic remedies doc

    @lipika284@lipika2848 ай бұрын

  • Thank you for this video. I am going to work on these exercises.

    @brendaduncan4347@brendaduncan4347Күн бұрын

  • I’m new to your channel, very impressed with your presentation. Looking forward to adding this to my morning ritual of yoga and core training. Thank you. 🇬🇧

    @frankwillet1609@frankwillet16094 ай бұрын

  • Thank you for this well explained and illustrated video. These exercises are fundamental and one can start at their level of ability, and increase from there. Very helpful for everyone.

    @kauffrau6764@kauffrau6764Ай бұрын

  • I love your channel... Informing.n motivating....

    @pramujisinggihriyanto6901@pramujisinggihriyanto69018 ай бұрын

    • Thank you so much 🙂

      @neurolasticinstitute424@neurolasticinstitute4248 ай бұрын

  • Thank you very much Doug for very helpful excercises namastey 🙏🏻i am from India 🇮🇳💐👏

    @sheela26566@sheela2656626 күн бұрын

  • Thank you for sharing these exersises.

    @monjoseph2312@monjoseph23125 ай бұрын

  • TY so much, you're a blessing

    @kathylopez1336@kathylopez13365 ай бұрын

  • Thankyou doctor we pray for all.

    @romapoojari3407@romapoojari34078 ай бұрын

    • thanks

      @neurolasticinstitute424@neurolasticinstitute4248 ай бұрын

  • Thank you will try them keep well😊

    @zainunesaamlay6870@zainunesaamlay68707 ай бұрын

  • Your videos are so helpful!

    @lindabuckner9006@lindabuckner90068 ай бұрын

    • I really needed to see this couldn't have been viewed at. Better time

      @rosegombos2120@rosegombos21208 ай бұрын

  • THANK YOU SO MUCH , DR GOD BLESS YOU

    @saqibbutt4827@saqibbutt48274 ай бұрын

  • Thank you!

    @LS030@LS0308 ай бұрын

  • Thank you for the valuable video.. Absolutely to the point and yet full of guidance and explanation

    @indumulchandani5076@indumulchandani50768 ай бұрын

    • Glad it was helpful!

      @neurolasticinstitute424@neurolasticinstitute4247 ай бұрын

    • Yes it is..thank you again

      @indumulchandani5076@indumulchandani50767 ай бұрын

  • Love your information, Doug... Well done

    @pramujisinggihriyanto6901@pramujisinggihriyanto69018 ай бұрын

    • Thank you kindly

      @neurolasticinstitute424@neurolasticinstitute4248 ай бұрын

  • This is something I can do so will try it.Thanks.GOD bless.

    @jayashreeswaminathan4634@jayashreeswaminathan46343 ай бұрын

  • Very good information Thank you doctor

    @sharmilasaha7265@sharmilasaha72658 ай бұрын

  • Thank you for this!

    @arthurleino@arthurleino7 ай бұрын

  • Thank you very much.

    @umanathan7722@umanathan77228 ай бұрын

  • Thanks a lot.🙏🙏🙏

    @trivedi1947@trivedi19478 ай бұрын

  • Great - all a 10 - & simply explained with clear speech- big thank you 👍🏻😊

    @user-vm8bw9mj6t@user-vm8bw9mj6t7 ай бұрын

    • So nice of you

      @neurolasticinstitute424@neurolasticinstitute4247 ай бұрын

  • Even though I’m in great shape at 69 (I run about 20 miles + a week) I still enjoy ur channel and do some of your basic strengthening exercises thank you 🙏🏾 😊

    @wallyevans4228@wallyevans42283 ай бұрын

  • Thank you Dr. Weiss...peace

    @carlehuston@carlehuston4 ай бұрын

  • Dr. Doug you are doing great work . The excercises you are recommending are just perfect for senior citizens. I am strongly recommending it for my parents and the seniors in my family and friends. Thanks for sharing

    @maheshmalkar9659@maheshmalkar96598 ай бұрын

    • Great to hear!

      @neurolasticinstitute424@neurolasticinstitute4248 ай бұрын

  • Thank you for sharing your video. Tips are valuable & helpful.

    @maryloudelossantos1624@maryloudelossantos162415 күн бұрын

  • I'm now 75 yrs old some of my favorite exercise walking Squats Push Up

    @efrenbitun6693@efrenbitun66938 ай бұрын

    • What’s a walking squat push up ? Haven’t tried that ….

      @toriwolf5978@toriwolf59787 ай бұрын

  • Thank you Dr for these excercise I have painful legs I will start tomorrow God bless you 🙏

    @baldevraj5575@baldevraj55754 ай бұрын

  • Thank you Blessings💛💚

    @bodeansmith8173@bodeansmith81735 ай бұрын

  • Thank you,sir,for your valuable advises.

    @tadijamatek2469@tadijamatek24692 ай бұрын

  • Simple to follow. Thanks.

    @jyothi1948@jyothi19487 күн бұрын

  • Thank you so much , I am starting today and looking forward to make my legs stronger, which is in so much pain.exercise will definitely ease the pain. My mobility on my own decreased and I have to rely on a crutch if i go out. I have to sit on a chair with armrest to get up. Thanks once again for these exercises, sure it will help even if it is a slow progress ❤

    @valeriemarinus8035@valeriemarinus8035Ай бұрын

  • Getting old is tough .

    @fredgardner2870@fredgardner28708 ай бұрын

  • Thank you very very Good information.

    @latakadam2609@latakadam26097 ай бұрын

  • Thank you.

    @pamelacharbonneau3115@pamelacharbonneau31158 ай бұрын

  • Great simplified exercises. Need this to help me get up when or if I've been on the floor. Many thanks

    @russquick7899@russquick78994 ай бұрын

    • Happy to help!

      @neurolasticinstitute424@neurolasticinstitute4244 ай бұрын

  • Very effective and easy

    @anitakher1001@anitakher10017 ай бұрын

  • Thanks very much.

    @gopalarao99@gopalarao998 ай бұрын

  • These are great excerises. I do them everyday all the time. I also walk as much as I can weather permitted

    @donnapollock@donnapollock4 ай бұрын

  • Thank you so much ❤

    @annyrocha227@annyrocha2275 ай бұрын

  • This is exactly what I need to do daily. Thank you

    @cheryldias4269@cheryldias426916 күн бұрын

  • Thankyou Dr.for yr wonderful tips

    @zarinatonse3744@zarinatonse37445 ай бұрын

  • Soo kind of you real and complete help for an imp problem

    @wahabbaig9830@wahabbaig983018 күн бұрын
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